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Workout of the Day (WOD)

March 18, 2019

Warm-up

Row 500m

10 Hang Power Cleans

10 Front Squats

10 Strict Press

Row 250m

10 Hang Squat Cleans

10 Push Press

 

Clean & Jerk Practice

 

Warm-up to 65% of your 1RM C&J then for 10:00

Odd Minutes: 3 Hang Squat Cleans @65%

Even Minutes: 3 S2OH @65%

 

Conditioning

 

12:00 AMRAP of

40 Double Unders

20 Calorie Row

10 Deadlifts 185/125

 

Lite Class

Class Warm-up then

4 Rounds of

:20 on/:10 off

Hollow Hold

Plank on Hands

Bird Dog (Right arm/Left leg)

Bird Dog (Left arm/Right Leg)

Plank on Both Elbows

 

5 Rounds of

40 Double Unders

30 Calorie Row

20 Deadlifts

10 Hang Squat Clean Thrusters

March 15, 2019

CrossFit Games Open 19.4 

3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

 

Lite Class

3 rounds of:

 10 snatches 

 12 bar-facing burpees

 

Then, rest 2 minutes before continuing with:

 

3 rounds of:

 10 pull-ups

 12 bar-facing burpees

 

Then, rest 2 minutes before continuing with:

 

3 rounds of:

 10 push presses 

 12 bar-facing burpees

 

March 14, 2019

Recovery Day!

 

6:00 of movement on Bike, Ski or Run

 

Full Body Foam Roll

 

Branded Shoulder Distraction

 

Pigeon Stretch

 

Couch Stretch

 

Ankle Mobility

 

10:00 AMRAP 

20 Sit-ups

20 DB Snatches (10 each arm)

20 Air Squats

20 DB C&J (10 each arm)

Rest or recover :30 on bike/ski/row

 

Lite Class

Class Warm-up then

 

Core Work with Coach Josh

 

4 Rounds of 

20 Sit-ups

20 DB Snatches (10 each arm)

20 Air Squats

20 DB C&J (10 each arm)

March 13, 2019

Warm-up

20 Cal Ski

20 Burpees

20 Air Squats

20 PVC Pass Throughs

20 PVC OHS

 

Snatch Barbell Warm-up

 

15:00 to build up to a moderate 3 Position Squat Snatch

*Start from Position 1, then 2, drop, reset and go from the ground 

 

Conditioning 

500m Row Buy In then

12-9-6

Power Snatches 135/95

Bar Facing Burpees

500m Ski

 

Lite Class

Class Warm-up then

 

For Time

20 Deadlifts

Run 400m

20 Kettlebell swings

Row 400m

20 Overhead Squats

Ski 400m

20 Burpees

Bike 20 Cals

20 Pull-ups

Run 400m

20 Box Jumps

Row 400m

20 Dumbbell Squat Cleans

Ski 400m

March 12, 2019

Warm-up

Line Drills

 

Front Rack and OH Mobility

 

Barbell Warm-up

 

Every :90 for 6 Rounds Complete

2 Power Cleans (not t&g) + 1 Split Jerk

*Start at 70% and build from there. Should build to heavy but not max lift.

 

Conditioning 

3 Rounds of 

Minute 1: 10 Thrusters 115/75

Minute 2: 5 Bar or Ring Muscle-ups

Minute 3: 10 Lateral Burpees

Minute 4: 10 C2B Pull-ups

Minute 5: 50 Double Unders

 

Lite Class

Class Warm-up then

4:00 of Planks without coming down!

:30 on both hands

:30 on right elbow or hand

:30 on left elbow or hand

:30 on both elbows

Repeat without coming down

 

3 Rounds of 

500 meter Row

40 Double Unders

30 Lunge Steps (15 each side)

20 Ring Rows

10 Thrusters 

March 11, 2019

Warm-up

Lunge Down/Back with hip flexor stretch x 2

Bear Crawl Down/Back x 2

 

Mobility 

Pigeon Stretch

Couch Stretch

Ankle Mobility 

 

Strength

Back Squat

3x12 @50% of 1RM

 

Conditioning 

10:00 AMRAP 

10 KBS 70/53

10 Burpees

10 Goblet Squats 70/53

10 Cal Ski

 

Lite Class

Class Warm-up then

4:00 of Planks without coming down!

:30 on both hands

:30 on right elbow or hand

:30 on left elbow or hand

:30 on both elbows

Repeat without coming down

 

4 Rounds of 

:45 Wall Sit

:15 Rest

:45 Sit-ups 

:15 Rest

 

Conditioning 

Remaining Time AMRAP OF

10 KBS

10 Burpees

10 Goblet Squats

10 Burpees 

10 Cal Ski

March 8, 2019

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

 

Lite Class 

3 Rounds of

Lunge 200 ft
50 Sit-ups
Lunge 100 ft
50 Mountain Climbers
Lunge 50 ft
50 Flutter Kicks each leg

March 7, 2019

Recovery Day!

 

6:00 of movement on Bike, Ski or Run

 

Full Body Foam Roll

 

Branded Shoulder Distraction

 

Pigeon Stretch

 

Couch Stretch

 

Ankle Mobility

 

10:00 AMRAP

5 Deadlifts 115/75

5 Hang Power Cleans 115/75

5 Front Squats 115/75

5 Push Press 115/75

 

 

Lite Class

Accumulate 100 Calories between Bike, Ski, Row

 

Core Work with Coach Josh

 

4 Rounds of 

5 Deadlifts 

5 Hang Power Cleans

10 T2B

5 Front Squats

5 Push Press 

 

March 6, 2019

Warm-up

Lunge Down/Back with hip flexor stretch x 2

Bear Crawl Down/Back x 2

 

Mobility 

Pigeon Stretch

Couch Stretch

Ankle Mobility 

 

Strength

Back Squat

3x12 @50% of 1RM

 

Partner WOD

50 Burpee Box Jumps 

50 DB Snatches 

40 Burpee Box Jumps 

40 DB Snatches 

30 Burpee Box Jumps 

30 DB Snatches 

*all movements are total not 50 each person

 

Lite Class

Class Warm-up then

 

Partner WOD

50 Burpee Box Jumps 

50 DB Snatches 

40 Burpee Box Jumps 

40 DB Snatches 

30 Burpee Box Jumps 

30 DB Snatches 

20 Burpee Box Jumps 

20 DB Snatches 

10 Burpee Box Jumps 

10 DB Snatches

March 5, 2019

Warm-up

20 Cal Ski

20 Burpees

20 Air Squats

20 PVC Pass Throughs

20 PVC OHS

 

Snatch Barbell Warm-up

 

15:00 to build up to a heavy set of 5 T&G

Power Snatches 

 

For Time 

1 Round of Rowing Nancy

10 C2B Pull-ups 

1 Round of Skiing Nancy

10 C2B Pull-ups 

1 Round of .5 mile Biking Nancy

10 C2B Pull-ups 

(Row/Ski 500m, 15 OHS 95/65)

 

Lite Class

Class Warm-up then

 

2 Rounds of 

Row 500m

15 OHS

Ski 500m

15 Front Squats

Bike .5 miles

15 Back Squats

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